Best Training Drills to Increase Your Game-Time Speed | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Best Training Drills to Increase Your Game-Time Speed

March 15, 2012

Must See Speed Videos

Speed can be defined as the ability to cover a certain distance in the shortest time possible. Every athlete wants to be fast, and every coach is looking for fast athletes. Few things are more intimidating to opponents than an aggressive, fast, scrappy team. Speed allows you to beat your opponent to the goal. Speed can demolish your rival. Speed kills!

Although much of your potential for developing speed is determined by genetics, speed is a skill that can be improved through proper training.

The ability to quickly move the body through space is directly controlled by coordination and strength. Running fast is all about applying force as quickly as possible (a.k.a. power). Whether it's the foot applying force into the ground or the hip flexor driving the swing leg forward, these violent actions must happen blindingly fast when you're running.

Below are some of the best training drills to help increase your speed. To ensure proper form, have a coach or partner watch you the first few times you perform each drill. If you are physically unable to perform correct technique, stop. Repeating poor technique over and over just make those bad habits harder to break. Once you've mastered your form, you can perform the drills alone. Follow the videos below in order for proper progression.

Note: All exercise descriptions are within the video, so stop, pause or rewind at any time.

Wall Drills
Sets/Duration: 3x30 seconds each drill

Quick Step Cycles (Ankling)
Sets/Distance: 4x10 yards

A-Skips
Sets/Distance: 4x20 yards

Fast Leg Series A and B
Sets/Distance: 4x20 yards for both series

Photo:  fandy.com

Shelton Stevens is a member of the strength staff at the University of Southern Mississippi. Prior to joining USM, he was the head strength coach at Nova Southeastern University (Fort Lauderdale, Fla.). He has also worked under LSU strength coach Tommy Moffitt, helping to train the Tigers’ nationally-ranked football team and their 2009 national champion baseball team. During his career, he has worked with four national champions, seven conference champions and 12 All-Americans. He is CSCCa, SCCC, USAW, NSCA and RSCC certified, and he holds a bachelor’s degree in exercise science and a master’s degree in athletic administration. Follow him on Twitter and Facebook.

Shelton Stevens
- Shelton Stevens is a member of the strength staff at the University of Southern Mississippi. Prior to joining USM, he was the head strength coach...
Shelton Stevens
- Shelton Stevens is a member of the strength staff at the University of Southern Mississippi. Prior to joining USM, he was the head strength coach...
Must See
Perfect Dwyane Wade's Signature Euro Step
Views: 1,307,107
Roy Hibbert 540 lbs Deadlift
Views: 1,552,164
Dashon Goldson: "You Just Gotta Have Heart"
Views: 3,175,981

Featured Videos

Dwight Howard Ab Workout Views: 62,466
John Wall Elbow-to-Elbow Shooting Drill Views: 186,408
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 17,723
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,368
Dwight Howard Stays in the Gym All Night
Views: 3,988,602
Allyson Felix Explains How To Choose a Coach
Views: 8,690,610
Charging Ground Balls With Skip Schumaker
Views: 29,504
Antonio Brown Juggles 3 Footballs
Views: 1,175,033

Load More
More Cool Stuff You'll Like

Rev Up Your Sprint Training With These Complexes

The Science Stuff For a sprinter, there are three key objectives to strength development in sprint training. Increase force production by myofibrillar...

Get the Most Out of Foam Rolling

5 Ways to Spice Up Your Ladder Drills

8 Speed Workout Tips to Get Faster

5 Weight Room Speed Exercises You're Not Doing

Build Game-Breaking Speed With This Exercise

Build Strength for Baseball and Softball Speed

Improve Your Footwork to Improve Football Agility

12-Week Off-Season Baseball Speed Workout

4 Powerful Band Agility Drills

Get Faster With the Ultimate Stair Workout

10 Reasons Why You're Not Getting Faster

3 Biggest Myths About Soccer Speed

Here's Why Andre Williams' Breakout Performance Was No Fluke

Improve Your Baseball Speed With This On-Field Workout

How to Build First-Step Quickness for Baseball and Softball

3 Speed Training Essentials You Must Develop to Get Faster

ZSeries 10-Minute Workouts: Track Sprints

Acceleration Drills to Increase Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Stability Training Can Improve Your Agility and Range of Motion

Ditch the Sprints. Here's How to Build True Sports Speed

8 Positions to Lower Your 40-Yard-Dash Time

Burn Your Competition with This Sprint Workout

Linear Speed Drills to Improve Athleticism

ZSeries 10-Minute Workouts: Multidirectional Run

Skipping Drills: The Missing Link From Your Speed Workouts

Speed Plyometrics to Help You Run Faster

Build Sprint Speed Like an Olympian

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Improve Your Football 40 Time During the Season

Sprint Faster With Speed Demons

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

3 Box Drills That Develop True Game Speed

How to Safely Decelerate Faster

The Off-Season Baseball Speed and Agility Workout Program

3 Simple Tips to Improve Your 40-Yard Dash

The Secret to Tom Brady's Newfound Speed

Increase Your Lacrosse Speed With Multi-Directional Exercises

Lengthen Your Stride for Maximum Speed

3 Speed Workouts to Improve Your Top-End Sprints

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

The 5 Elements of a Successful Speed Training Program

How to Train for Speed in Cold Weather

STACK Challenge: 300-Yard Shuttle

How to Improve Your Basketball Quickness in 5 Minutes

Get Faster With 'The .10 Second Difference' From EXOS